Good Vibrations

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds

1:00 Machine

15 Banded Air Squats

15 Half Kneeling Single Arm Dumbbell Press R/L

Weightlifting

Snatch (3×3, 3×2, 3×1)

Every :90 for 13:30 (9 total sets)

Sets 1-3: 3 @70-80%

Sets 4-6: 2 @75%-85%

Sets 7-9: 1 @80-90%+

*Immediately after finishing the sets of Snatches…move immediately into the 5 sets of 3 snatch grip deadlifts.

Snatch Grip Deadlift (5 x 3 – Across @ 105% 1-RM)

5 Sets of 3 Snatch Grip Deadlift (Weight is Across)

*Use 105% of your 1-RM Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

21/15 Calorie Row

15 AbMat or GHD Situps

9 Hang Power Snatch (75/55)

Accessory Work

3 Sets:

10 Single Arm Dumbbell Z Press

15 Dumbbell curls R/L

20 DB Lawnmower Rows R/L

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